________________
Position 8: Parvatasana (mountain pose)
This stage is a repeat of position 5. From bhujangasana assume parvatasana. The hands and feet do not move from position 7.
Raise the buttocks and lower the heels to the floor. Breathing: Exhale while raising the buttocks. Awareness: Physical - on relaxing the hips or on the throat
region.
Spiritual - on vishuddhi chakra. Mantra: Om Marichaye Namaha, salutations to the Lord of the
Dawn.
Position 9: Ashwa Sanchalanasana (equestrian pose)
This stage is the same as position 4. Keep the palms flat on the floor. Bend the left leg and bring the left foot forward between the hands Simultaneously, lower the right knee so that it touches the floor and push the pelvis forward. Tilt the head backward, arch the back and gaze at the
eyebrow centre. Breathing: Inhale while assuming the pose. Awareness: Physical - on the stretch from the thigh to the
chest, or on the eyebrow centre.
Spiritual - on ajna chakra. Mantra: Om Adityaya Namaha, salutations to the son of Aditi,
the cosmic Mother.
Position 10: Padahastasana (hand to foot pose)
This position is a repeat of position 3. Bring the right foot forward next to the left foot. Straighten both knees. Bring the forehead as close to the knees as possible without
straining. Breathing: Exhale while performing the movement. Awareness: Physical - on the pelvic region.
Spiritual - on swadhisthana chakra. Mantra: Om Savitre Namaha, salutations to Lord of Creation.
169
